gymgirl's workout journal - Page 130

**minime** · 17-Oct-07, 04:13 PM

hey gymgirl! nice job! you beat me on the 10k.. it would kill me to do it on a treadmill, the time seems to pass by so slowly. I will be saying hello to mr. treadmill for long runs again once the temperature drops to an unmanageable level!

i'm sure it is the reduced calories on the zone that is causing your weight loss.. plus you have added extra cardio in too with the dance classes. The main thing is that you are keeping up your performance on the WODs.. until performance begins to lag then keep up what you are doing and enjoy yourself!

BTW your linda performance is intimidating.. in a good way

**gymgirl** · 19-Oct-07, 03:13 PM

i thought about that pierini but I think what is doing it is what minime mentioned, the reduced calories. im eating 1600-1800 vs 1900-2300. The zone keeps me full all the time and i am rarely waking up to eat in the middle of the night anymore. I'm also not only maintaining performance but improving. kinda wierd considering i've been sleeping a lot less and drinking A LOT more.

but yes i was soooooo glad when that 10k was over. then the damn thing came up AGAIN. WTF?

Wednesday, October 17, 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (sub 65# girl weight)
Pull-ups

time: 4:37

didn't start watch until after 21 thrusters, but started a song on my ipod right when i picked up bar, song is 4:41 in length finished before song ended, watch time 3:37, so added 1 min for 21 thrusters, close enough!

finally broke 5min

pre: burgie x2 + thruster WU

also after my clients went out to dinner and had a beer with a friend. had spinach and artichoke ravoili that plus the beer must have been like 10 carb blocks!

Thursday, October 18, 2007

CrossFit Rest Day

I had some time to kill before my clients so I decided to go for my 1RM OHS.

OHS warm-up:

45x10, 55x8, 65x5, 70x3, 75x3, 80x1, 85x1, 90x1, 95x1, 100x1, 105x1 (BW PR)

I'm counting that as BW as I am between 106-108 and we don't have 1lbs plates I can put on!

snatch practice: just singles with the bar 10x45

went out again last night but did good had a salad and 1 glass of wine. then went to a friends to watch a movie.

Friday, October 19, 2007

Run 10k

50:26 (PR!)

tuesday: 52:20

both runs done on treadmill, serious rain with thunder and lighting here in seattle

I have no idea how I shaved 2 min off my time from tuesday. my legs were still fried from fran and OHS-ing yesterday. 6 min better then first 10k in May. so glad that is over. I have to say, this whole staying up late/drinking thing might actually WORK for me. :P

pre: stretching
post: lots of stretching!

**gymgirl** · 19-Oct-07, 03:16 PM

Quote:

Originally Posted by minime

hey gymgirl! nice job! you beat me on the 10k.. it would kill me to do it on a treadmill, the time seems to pass by so slowly. I will be saying hello to mr. treadmill for long runs again once the temperature drops to an unmanageable level!

i'm sure it is the reduced calories on the zone that is causing your weight loss.. plus you have added extra cardio in too with the dance classes. The main thing is that you are keeping up your performance on the WODs.. until performance begins to lag then keep up what you are doing and enjoy yourself!

BTW your linda performance is intimidating.. in a good way

yeah, but you ran outside that is so much harder! the treadmill is definitely boring but i found that loading up some good re-mixes in the ipod does the trick. still boring but it helps! Yeah, for once i am not worried about my eating/drinking. my body looks good and people at my gym keep telling me i look more 'ripped' ha. funny as i am drinking so much more but maybe being super strict during the day made a difference, i have no idea!

thanks for the nice comment re: linda. she is a b$tch.

**minime** · 19-Oct-07, 03:53 PM

nice work gymgirl! wow, sub 5 minute fran, bw OHS AND your second 10k pr this week! you are on FIRE!!

CF-OC_gal · 19-Oct-07, 06:22 PM

Looks like the zone is working for you

!

Nice work as always.

19-Oct-07, 08:20 PM

Congrats on that very impressive OHS performance. I curious how your shoulders will feel tomorrow morning.

JDR3 · 20-Oct-07, 01:12 AM

Very nice double this week on the 10k!

I can't even fathom a bw ohs! Thats awesome Gg!

**gymgirl** · 22-Oct-07, 12:16 PM

thanks guys, very happy with the OHS and 2 10ks' in one week!

Quote:

Originally Posted by pierini

Congrats on that very impressive OHS performance. I curious how your shoulders will feel tomorrow morning.

my shoulders were a bit sore, which i think affected my CFT on Saturday. my legs were really feeling it though!

Saturday, October 20, 2007

8am class at CFS:

lots of running drills and bear crawls. then heavy deadlifts and dips

did 5x5 ring dips
heavy deads, don't know how to cacluate weight just kept throwing some on and ended up Deadlifting 235 which is a new PR! then went to regular gym for CFT

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS: 160 (-5)
SP: 85 (-5)
DL: 235 (+15)

total 480

total is still the same, back squat and SP down 5lbs each but I'm fine with that as I was still super sore and was doing L-pull-ups inbetween BS and SP warm-ups.

went out to my first drag show on saturday night. so much fun, we even got called up on stage.

Sunday, October 21, 2007

rest day

laid around all day which was so nice.

**gymgirl** · 24-Oct-07, 02:19 PM

monday october 22, 2007

unplanned rest day

meant to get to the gym, stuff came up and it just didn't happen

Tuesday, October 23, 2007

21, 15, and 9 rep rounds for time of:

95 pound Squat clean (sub. 65# girl weight)
L Pull-ups
95 pound Thruster (sub. 65# girl weight)
Handstand Push-ups

time: 24:23

ouchie! this one hurt. squat cleans were brutal those plus thrusters got my heart pouding so hard. L-pull-ups weren't as bad, but HSPU were tough as my upper body was fried by that point.

pre: modified CFWUx1 + Burgener WUx2
post: cleaning up the puddles of sweat I left on the gym floor + 1 hour tango class

**minime** · 24-Oct-07, 03:48 PM

nice work gymgirl!!

that one looked like a toughie.. I walked in on steve (cf instructor) while he was finishing up and he looked a mess lol! his time was 10 min slower than you, so way to go, you killed it!

JDR3 · 24-Oct-07, 09:17 PM

Very nice Gymgirl! That is a very fast rx'd time

**gymgirl** · 30-Oct-07, 12:59 PM

Quote:

Originally Posted by JDR3

Very nice Gymgirl! That is a very fast rx'd time

thanks JDR and minime!

god i haven't updated my journal in FOREVER! let's see here:

Wednesday, October 24, 2007

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

score: 408 (i think) i forgot my paper at home and the breakdown of reps. my squats killed me, my legs were so sore from tuesdays workout.

pre: NFWUx2 + burgie x2
post: bench practice

Thursday, October 25, 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

15:57 (PR)

decline sit-ups with feet anchored
runs 8.3-9.0 on treadmill

HUGE PR for me today. I must have looked like a fish out of water on those back extensions and sit-ups. Someone actually joked that I must be snorting something before my workout. ha. I said crossfit baby!

pre: Mod CFWUx1
post: fighting off pukie and some light stretching

Friday, October 26, 2007

"Lynne"

Five rounds for max reps of:
Body weight bench press (sub 95#, approx 10lbs short of bodyweight)
Pull-ups

Post reps for both exercises in all rounds.

BP: 3-3-3-2-2
PU: 20-16-12-11-14 (i think can't remember also left those notes at home)

pre: NFWUx2 + burgie x2
post: nothing

**gymgirl** · 30-Oct-07, 01:07 PM

Saturday, October 27, 2007

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat

75-80-85-90-95(PC)-95-100-105-110-115 (PR! kinda ugly but made it)

so happy to have broken a BW clean, now if I can only jerk it! I had to do that annie stomp once I got up to 105, surprised that it actually worked. ;-)

Pre: class at crossfit Seattle
running drills, push-ups, more running.
100 partner DB cleans for time: 7:30 (?) i used 15# my awesome partner used 30# he's a bad ass)
pull-up practice: traveling pull-ups, traveling L-pull-ups, 1x4 weighted pull-ups at 25#.

post: nothin!

Sunday, October 28, 2007

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

as rx'd

time: 25:30

pre: NFWUx 2, + Burgie x2 + handstand walks
post: stretching + wine drinking

so much slower then last time, but this time i did unassisted 'mock ring dips' by using the cable handles and looping them over the dip station. last time did them with 25# assistance on gravatron. runs were faster, but ring dips, push-ups and HSPU were SLOW. Also my body must be tired as i think this is my 6th day in a row with no resting.

Monday, October 29, 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments

15+9

pre: burgener WUx2
post: stretching (shoulders are shot from all the ring dips, HSPU and now pull-ups)

I also got my running partner to try his 3rd CF workout today! i had him do 10 thrusters, 65# then 1 weighted pull-up, 15# then 9 thrusters, 2 weighted pull-ups, so on so forth: 18:09. he almost met pukie, he was actually white for a good 20 min post workout. im so proud of him.

also had one of my clients do the bear today. we called it the baby bear as she only did 5 reps, 4 times through. she did great!

**minime** · 30-Oct-07, 01:21 PM

gymgirl you are insane! You should not do crossfit 7 days in a row with no rest! you will injure yourself!

great job on all the WODs, 115lb clean, PR on micheal, 95lb bench presses... wow wow wow

**gymgirl** · 30-Oct-07, 02:43 PM

Quote:

Originally Posted by minime

gymgirl you are insane! You should not do crossfit 7 days in a row with no rest! you will injure yourself!

great job on all the WODs, 115lb clean, PR on micheal, 95lb bench presses... wow wow wow

awwww thanks! i was on fire last week. I know I just don't know when I will be getting workouts in come thrusday. I am moving into my own cute little apartment in the city! No BF and i did not break up, I just needed some space, and i think he got a bit too comfortable after 3.5 years of living with me and we've got some stuff to work on. we shall see. my new place is in a great spot, only 3 min from the gym and much closer to my daytime job. i also have all the best shopping, bars and resturants in walking distance. now i can go out and just walk home!